Cholesterol yakozwe mu mwijima kandi ikora imirimo myinshi y'ingenzi. Kurugero, ifasha gukomeza guhinduka kurukuta rwa selile yawe kandi birakenewe kugirango iterambere rya hormone nyinshi. Ariko, kimwe nibindi byose mumubiri, cholesterol nyinshi cyangwa cholesterol ahantu habi hatera ibibazo. Nkibinure, cholesterol ntabwo ishonga mumazi. Ahubwo, ubwikorezi bwayo mumubiri biterwa na molekile zitwa lipoproprotines ko yimura cholesterol, ibinure nibinure byambaye ibinure mumaraso.
Nubwo ibigo byibiryo akenshi byamamaza ibicuruzwa bike bya cholesterol, mubyukuri bigira ingaruka gato gusa umubare wa cholesterol mumubiri
Ifoto: Ibisobanuro.com.
Ubwoko butandukanye bwa lipoproriteur bigira ingaruka kubuzima muburyo butandukanye. Kurugero, urwego rwo hejuru rwa Lipoproteine-yoroheje (ldl) iganisha kuri cholesterol murukuta rwibikoresho byamaraso, bishobora kuganisha ku guhagarika imitsi, inkoni, ibitero bya cardial. Ibinyuranye, liproproteins ndende (HDL) ifasha gukora cholesterol kuva mu rukuta no gufasha kubungabunga izo ndwara. Muri iki kiganiro, tuzareba inzira nini zo kongeramo cholesterol ya sholesterol ya "nziza" kandi igabanye cholesterol ya cholesterol.
Itumanaho hagati yimirire na Cholesterol mumaraso
Umwijima utanga cholesterol nyinshi nkuko umubiri ukeneye. Ihuza Cholesterol hamwe nibinure muri lipoproriteur nkeya cyane (lponp). Kubera ko lponp itanga ibinure kuri selile kumubiri, ihinduka igihangange ldl cyangwa igicucu-gito, kimuha cholesterol aho ari ngombwa. Umwijima kandi uragaragaza ubucucike bwa Lipoproteins (HDL), niyihe cholesterol idakoreshwa mu mwijima. Iyi nzira yitwa ubwikorezi bwa cholesterol kandi irinda kwirinda guhagarika imitsi nindi ndwara z'umutima. Liproproteins zimwe, cyane cyane ldl na lponp, zikunda kwangiza imirasire yubusa murwego rwitwa okiside. Okiside ldl na lponp ndetse byangiza ubuzima bwumutima.
Nubwo ibigo byibiryo akenshi byamamaza ibicuruzwa bike bya cholesterol, mubyukuri bigira ingaruka gusa umubare wa cholesterol mumubiri. Ibi biterwa nuko umwijima uhindura umubare wa cholesterol wakozwe bitewe nuburyo urya. Iyo umubiri wawe ukurura cholesterol nyinshi ziva mumirire yawe, ntabwo ikorwa mu mwijima. Kurugero, muburyo budasanzwe, abantu 45 bahawe cholesterol nyinshi muburyo bwamagi abiri kumunsi. Amaherezo, abafite cholesterol nyinshi ntibafite urwego rwo hejuru rwinkingi cyangwa impinduka muri lipoprotine ugereranije nabariye cholesterol.
Nubwo cholesterol yimirire igira ingaruka kurwego rwa cholesterol, ibindi bicuruzwa biri mumirire yawe birashobora kugwinza, nkamateka yumuryango, kunywa itabi nubuzima bwimibereho. Mu buryo nk'ubwo, ubundi buryo bwo kubaho bwinshi burashobora gufasha kongera HDL yingirakamaro no kugabanya LDL. Hasi ni inzira 4 karemano zongera urwego rwa cholesterol:
Wibande kuri Mono-Yuzuye
Bitandukanye n'amavuta yuzuye, amavuta adasubirwaho afite byibura ubumwe bumwe bwa chimique, ihindura uburyo ikoreshwa mumubiri. Ibinure byanditse bifite ubumwe bumwe gusa. Nubwo bamwe basaba imirire mike yo kunyerera, ubushakashatsi burimo abagabo 10 bwerekanye ko ibiryo byibyumweru 6 bigabanya urwego rwangiza, ariko nanone bigabanya HDL yingirakamaro.
Ibinyuranye, indyo ifite ibikubiyemo byinshi bya mono-bidasubirwaho bigabanya ldls yangiza, ariko kandi irinda urwego rwo hejuru rwa HDL. Ubushakashatsi bwabantu 24 hamwe nurwego rwo hejuru rwa cholesterol rwaje kumyanzuro imwe: Ibirindiro byinshi bya mono-byuzuyemo ibintu byiyongereye HDL na 12% ugereranije nimirire itarangwamo.
Ibinure byanditse birashobora kandi kugabanya okidation ya lipoproripIne, zigira uruhare mu kuzirika k'ububiko
Ifoto: Ibisobanuro.com.
Ibinure byanditse birashobora kandi kugabanya okidation ya lipoproripyine, zigira uruhare mu guhagarika imitsi. Kwiga hamwe nabantu 26 byerekanaga ko gusimbuza amavuta ya Polunsut by ibinure bya Monon-byuzuyemo indyo bigabanya okiside yamavuta na cholesterol. Muri rusange, ibinure byanditse nibyiza kubuzima, kubera ko bigabanya cholesterol yangiza ldl, ongera urwego rwimiterere myiza ya HDL Cholesterol kandi ugabanye okiside yangiza. Hano hari isoko nziza yibinure bya mono. Bamwe muribo nabo bafite isoko yamavuta ya polunsutrate:
Imyelayo n'amavuta ya elayo
Amavuta ya fapeseed
Ibiti, nka almonde, ibirenge, pecan, hazelnut na cashew
Avoka
Koresha amavuta ya polunsut, cyane cyane Omega-3
Amavuta ya polunshatsuated afite amasano menshi, bituma bitwara mumubiri muburyo butandukanye kuruta amavuta yuzuye. Ubushakashatsi bwerekana ko amavuta ya polunsutHEated yagabanije ko Cholesterol ya Cholesterol Ralesterol kandi igabanye ibyago byindwara z'umutima. Kurugero, ubushakashatsi bumwe bwasimbuye ibinure byuzuye mumirire yabantu 115 bakuze mumavuta ya polunsurat mubyumweru umunani. Imperuka, urwego rusange rwa cholesterol na cholesterol ldl zagabanutseho hafi 10%. Ubundi bushakashatsi bwarimo abantu 13,614. Basimbuye ibinure byuzuyemo ibinure bya polunsatAt, bitanga nka 15% bya kalorie yose. Ibyago byindwara z'umutima byimitima byagabanutseho hafi 20%.
Amavuta ya polunshatsurat nayo igabanya ibyago bya syndrome ya metabolike na diyabete yo mu bwoko bwa 2. Ubundi bushakashatsi bwahinduye indyo yabantu bakuru 422, gusimbuza 5% ya karori kuva karbohydrates kumavuta ya polunsat. Bagabanye urugero rwa glucose mumaraso na insuline ku gifu cyuzuye, byerekana kugabanuka mubyago bya diyabete ya 2.
Acide 3 ibinure ni ingirakamaro cyane muburyo bwumutima wibintu bya polunsunsuat. Bikubiye mu nyanja no kwitoboga mu mavuta y'amafi. Ibinure bya Omega-3 birimo kuroba byinshi mumafi yibinure, nka salmon, mackerel, tuna y'amazi yimbitse, urugero, tuna nini, no ku rugero ruto, harimo na shrimps. Andi masoko ya Omega-3 arimo imbuto nimbaho, ariko ntabwo ari ibishyimbo.
Irinde Kwandika
Therejemira ni ibinure bidasubirwaho byahinduwe ukoresheje inzira yitwa hydrorognation. Ibi bikorwa kuburyo ibitagenda neza mumavuta yimboga bihamye nkikintu. Margarines nyinshi no kugabanya bikozwe mumavuta ya hydrogenate. Abacukuzi bakiriye ntabwo yuzuyeho rwose, ariko ku bushyuhe bwicyumba bakomeje kuba bugurumana. Niyo mpamvu ibigo byibiribwa byakoresheje trangisha mubicuruzwa nko gukwirakwiza, amashanyarazi na kuki - batanga umusaruro mwinshi kuruta amavuta adateganijwe.
Kubwamahirwe, Transrognatented THESRURA ikorwa mumubiri muburyo butandukanye kuruta ayandi mavuta, kandi atari muburyo bwiza. Trans-Amavuta yongera Cholesterol yose na LDL, ariko kugabanya HDL yingirakamaro yo gufata × 20%. Ubushakashatsi bwimiterere yubuzima bwisi bwerekanye ko Crangara bishobora gutuma impfu 8% ziterwa indwara z'umutima ku isi. Ubundi bushakashatsi bwerekanaga ko Itegeko ribuza kwa Trapgira i New York rizagabanya impfu ziterwa n'indwara z'umutima kuri 4.5%. Muri Amerika no mu bindi bihugu byiyongera, amasosiyete y'ibiryo agomba kwerekana umubare w'icura mu bicuruzwa byabo kuri labels.
Ariko, ibyo bikoresho birashobora kuyobya kuko bishobora kuzunguruka kuruhande ruto niba umubare wa estrigis kuri buri gihe umaze imyaka 0.5. Ibi bivuze ko ibicuruzwa bimwe birimo Trangisha, nubwo ibirango byerekana "garama 0 yinzits kumugabane". Kugira ngo wirinde aya mayeri, soma ibiyigize usibye ikirango n'imbaraga. Niba ibicuruzwa birimo "amavuta igice" byerekanaga amavuta, bivuze ko hari amahinduka muri yo, kandi bigomba kwirindwa.
Kurya fibre
Fibre yoroshye ni itsinda ryibice bitandukanye mubimera bishonga mumazi kandi abantu badashobora gucukura. Nyamara, bagiteri zingirakamaro ziba mu mara yawe zirashobora gusya fibre. Mubyukuri, barabikeneye kubwimbaraga zabo. Izi bagiteri ingirakamaro, nanone yitwa prowbitique, gabanya umubare wa lipoproriPine zangiza, ldl na lponp. Mubushakashatsi burimo abantu bakuru 30, bahabwa garama 3 zuzuza imirire hamwe na fibre yoroshye kumunsi ibyumweru 12 byamanutse ldl na 18%. Ubundi bushakashatsi bwakozwe mu gitondo gikungahaye ku mu gitondo bwerekanye ko kongeramo fibre yoroshye muri pectin bigabanya LICTL igabanya LICTL na 4%, kandi fibre kuva ku ya 4%, kandi fibre kuva ku ya 4%, kandi fibre kuva mu mitekerereze igabanya ldl na 6%.
Ibyiza byo gukosora fibre bigabanya ibyago byindwara. Isubiramo rinini ryibushakashatsi bwinshi ryerekanye ko kunywa byo hejuru byabyo byashonze kandi bidahujwe bigabanya ibyago byo gupfa imyaka 17% 15%. Ubundi bushakashatsi burimo abantu bakuru barenga 3500.000 bwerekanaga ko abariye fibre nyinshi mu binyampeke n'iminyampeke babaye igihe kirekire, kandi bari bafite amahirwe menshi yo gupfa mu gihe cy'umwaka w'imyaka 14. Bimwe mu isoko nziza ya fibre yoroshye harimo ibishyimbo, amashaza n'ibinyomoro, imbuto, oati n'ibicuruzwa byose by'ingano.